10K Tempo Training
Threshold and tempo workouts to build the aerobic power needed for 10K racing. Develop your lactate threshold for sustained speed.
Target Level
Intermediate to Advanced
Requires solid aerobic base and running experience
Key Benefit
Lactate Threshold
Improves ability to sustain faster paces
Frequency
1-2 per week
Consistent threshold stimulus for adaptation
Session Duration
45-90 minutes
Including warm-up, tempo, and cool-down
Understanding Tempo Training for 10K
What is Tempo Training?
Tempo training, also known as threshold training, involves running at or near your lactate threshold - the fastest pace you can sustain while maintaining a steady state of lactate in your blood. For 10K racing, this is crucial as the race is run very close to threshold pace.
Understanding Lactate Threshold
Your lactate threshold is the exercise intensity at which lactate begins to accumulate in your blood faster than it can be cleared. Improving this threshold allows you to:
- Run faster for longer periods
- Maintain higher intensities with less fatigue
- Recover more quickly between efforts
- Improve your 10K race pace significantly
Why Tempo Training is Crucial for 10K
The 10K race is typically run at 85-95% of your lactate threshold pace, making threshold development the most important training component for 10K success.
Key Adaptations from Tempo Training
- Improved Lactate Clearance: Better ability to process and clear lactate
- Enhanced Aerobic Power: Increased sustainable pace
- Better Running Economy: More efficient oxygen utilization
- Increased Capillarization: Better oxygen delivery to muscles
- Mental Toughness: Comfort with sustained discomfort
Types of Tempo Workouts
Continuous Tempo Runs
Sustained runs at threshold pace without breaks
Characteristics:
- Duration: 20-60 minutes at tempo pace
- Intensity: Threshold to tempo pace
- Recovery: None during the effort
- Frequency: 1-2 times per week
Example Workouts:
- 30 minutes at threshold pace
- 40 minutes at tempo pace
- 25 minutes at 10K pace
Tempo Intervals
Broken tempo runs with short recovery periods
Characteristics:
- Duration: 8-20 minutes per interval
- Intensity: Threshold to 10K pace
- Recovery: 1-3 minutes easy
- Total volume: 30-60 minutes at intensity
Example Workouts:
- 3 x 12 minutes at threshold pace
- 2 x 20 minutes at tempo pace
- 4 x 8 minutes at 10K pace
Progressive Tempo
Gradually increasing pace throughout the run
Characteristics:
- Duration: 30-60 minutes total
- Intensity: Easy to 10K pace progression
- Recovery: None - continuous effort
- Progression: Every 5-10 minutes faster
Example Workouts:
- 40 min: 10 min easy, 10 min tempo, 10 min threshold, 10 min 10K pace
- 30 min: 10 min tempo, 10 min threshold, 10 min 10K pace
- 50 min: Progressive from easy to 10K pace
Fartlek Tempo
Unstructured tempo efforts within a continuous run
Characteristics:
- Duration: Variable surges within run
- Intensity: Tempo to 10K pace surges
- Recovery: Easy running between surges
- Structure: Based on feel and terrain
Example Workouts:
- 45 min with 6 x 3-5 min tempo surges
- 60 min with tempo efforts on hills
- 50 min with 10 x 1-2 min threshold surges
Proven 10K Tempo Workouts
Use our 10K pace calculator to determine your specific tempo training paces.
Beginner Tempo Workouts
For runners new to tempo training or building back fitness
Workout 1: Introduction to Tempo
Warm-up: 15 minutes easy + 4 strides
Main Set: 15 minutes at easy tempo pace
Cool-down: 10 minutes easy
Focus: Learn to run at comfortably hard effort
Pace: 15-20 seconds slower than 10K pace
Workout 2: Building Duration
Warm-up: 15 minutes easy + 4 strides
Main Set: 20 minutes at threshold pace
Cool-down: 10 minutes easy
Focus: Increase time at threshold effort
Pace: 10-15 seconds slower than 10K pace
Workout 3: Tempo Intervals
Warm-up: 15 minutes easy + 4 strides
Main Set: 3 x 8 minutes at threshold pace (2 minutes recovery)
Cool-down: 10 minutes easy
Focus: Broken tempo for easier execution
Recovery: Easy jogging between intervals
Intermediate Tempo Workouts
For runners with tempo experience looking to improve 10K performance
Workout 1: Classic Tempo Run
Warm-up: 20 minutes easy + 6 strides
Main Set: 30 minutes at tempo pace
Cool-down: 15 minutes easy
Focus: Sustained threshold effort
Pace: 5-10 seconds slower than 10K pace
Workout 2: Tempo Intervals
Warm-up: 20 minutes easy + 6 strides
Main Set: 2 x 20 minutes at tempo pace (3 minutes recovery)
Cool-down: 15 minutes easy
Focus: High volume at tempo pace
Benefit: Builds tempo endurance
Workout 3: Progressive Tempo
Warm-up: 15 minutes easy + 4 strides
Main Set: 40 minutes progressive (10 min tempo, 15 min threshold, 15 min 10K pace)
Cool-down: 10 minutes easy
Focus: Practice race pace progression
Challenge: Maintaining pace as effort increases
Workout 4: 10K Pace Tempo
Warm-up: 20 minutes easy + 6 strides
Main Set: 4 x 8 minutes at 10K pace (90 seconds recovery)
Cool-down: 15 minutes easy
Focus: Race pace familiarity
Benefit: Builds confidence at 10K pace
Advanced Tempo Workouts
For experienced runners targeting competitive 10K times
Workout 1: Extended Tempo
Warm-up: 25 minutes easy + 8 strides
Main Set: 45 minutes at tempo pace
Cool-down: 15 minutes easy
Focus: Maximum tempo endurance
Challenge: Sustained effort over long duration
Workout 2: 10K Simulation
Warm-up: 25 minutes easy + 8 strides
Main Set: 35 minutes at 10K pace
Cool-down: 15 minutes easy
Focus: Race pace endurance
Goal: Simulate race conditions
Workout 3: Mixed Tempo
Warm-up: 25 minutes easy + 8 strides
Main Set: 20 min tempo + 5 min easy + 15 min 10K pace
Cool-down: 15 minutes easy
Focus: Multiple threshold stimuli
Benefit: Comprehensive threshold development
Workout 4: Tempo + Speed
Warm-up: 20 minutes easy + 6 strides
Set 1: 25 minutes at tempo pace
Rest: 5 minutes easy
Set 2: 6 x 400m at 5K pace (60 seconds recovery)
Cool-down: 10 minutes easy
Focus: Threshold endurance + speed
Benefit: Complete 10K fitness development
Get Your Personalized 10K Tempo Training Plan
These workouts provide a solid foundation, but a personalized tempo training plan tailored to your current fitness level and 10K goals will maximize your threshold development.
- ✓ Customized tempo workouts for your fitness level
- ✓ Progressive threshold development
- ✓ Specific pace targets based on your goals
- ✓ Recovery and adaptation protocols
- ✓ Integration with other training elements
- ✓ Performance monitoring guidelines
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